Chest, Delts, & Triceps

Resistance Band Workout Program

With Charles

This guided workout focuses on three of the most important muscle groups for building a strong, balanced upper body: the chest, shoulders (delts), and triceps. Training these muscles together makes sense because they work synergistically in most pushing movements. When you press, push, or extend, these three areas fire together, making your workouts both efficient and effective.

In this routine, you will learn how to maximize time under tension while using the XBAR system for variable resistance band training. The session starts with controlled chest presses and fly variations designed to target the pectorals. By adjusting band tension, you can scale intensity for beginner, intermediate, or advanced levels. After chest activation, the focus shifts to delts—front, side, and rear shoulder work that builds stability and roundness. Strong shoulders not only improve appearance but also protect your joints during heavy presses and athletic movements.

The final phase is all about triceps, which are essential for strength and arm definition. Exercises like tricep pushdowns, overhead extensions, and close-grip presses ensure that your arms develop the power to support both compound lifts and daily movements. You have to emphasize form, breathing, and controlled reps over simply moving weight. This approach helps reduce injury risk while keeping your muscles under constant activation for optimal growth.

Whether you’re training at home, on the road, or adding variety to your gym routine, this chest, delts, and triceps workout demonstrates how versatile resistance band training can be. You’ll discover how minor changes in grip width, angle, and tempo can completely transform how the exercise feels. By the end of this session, expect your upper body to feel pumped, challenged, and primed for strength gains.

Consistency is the key. Repeat this routine two to three times per week, allow adequate recovery between sessions, and combine it with a balanced nutrition plan to see results. You’re not just following another workout—you’re building a foundation for long-term strength, muscle growth, and performance.